Week Two|Day Four|Powerlifting|Squats and legs

Road to Powerlifting 

  • Barbell Back Squat: 3 x 3


  • 70% 1-RM: 126 lb
  • 80% 1-RM: 144 lb
  • 90% 1-RM: 162 lb, 5 rep max


  • Box Squats: 5 x 15, 135 lb
  • Leg press: 5 x 15, 298 lb
  • Smith machine narrow stance squats: 5 x 15, 75 lb
  • Walking EZ bar lunges: 5 x 15, 30 lb

Ab Workout:

  • Decline Sit ups: 4 x 20, 15, 15, 10, 6 lb medicine ball
  • Leg raises: 4 x 20, 15, 15, 10
  • Medicine ball v-up: 4 x 20, 15, 15, 10, 6 lb medicine ball

Just recently, I have decided that I am going to implement more stretching into my workouts (I know better, but hate stretching) but it will be good for my lifting and looking into possibly starting a beginner yoga and working on mobility as well before and after exercises. I figure I need to do whatever I can to help me on my lifts, especially the heavier ones so I can reduce my chances of injuries. If you have any good mobility workouts, stretches, or someone you follow on social media who does good yoga practices, please pass it on to me! thank you!




Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

6 thoughts on “Week Two|Day Four|Powerlifting|Squats and legs

    1. I used the foam roller today and found that it hurt but I will try to continue using it, ha, It will take some routine for me to get to it and making it a part of my workouts 🙂


    2. Okay, yes mine did hurt, but I wasn’t sure if that was of the normal, so now I know! thank you 🙂 Hopefully this will help now that I am trying to implement it more often.


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